After I completed my most recent Men’s Physique contest in early Aug 2014, I realized that there was a glaring need in my Physique to add size, especially in my entire back area. I was satisfied with my ranking, but there was no doubt in my mind that I had to get bigger in order to do better. I competed at about 180 lbs and 3-4 percent body fat.
After doing extensive research, I developed an all natural supplement program that has definitely helped me put on a significant amount of size from Aug to present day which is roughly a duration of 4 months. In this blog, I would like to share with everyone my daily routine that I adhered to these past 4 months!
Natural Supplement Program For Building Lean Mass
* This program is designed to be used in conjunction with a periodized weight training program specified to promote muscle growth.
* This program is designed to be used in conjunction with a nutrition regimen that yields enough calories from complex carbs, lean protein and healthy fats, for one to remain in a calorie overture for the duration of the program (I consumed 3000-3500k cals daily, some days even more depending on work load)
* I would advise adhering to the program for 4 months at most and then taking 1-2 weeks off to give body a rest.
Morning Supplementation upon waking, before or with 1st meal
Combine in shaker and add water- 5grams (1 scoop) of Glutamine, 5g of Arginine, 5g of creatine
300 Milligrams (1 pill) Phosphatidyl-serine (cortisol suppresent)
25 grams (2-3 capsules) Colostrum (supports lean muscle mass, immune system, promotes healthy growth hormone production)
Vitamin D3 (helps with protein synthesis, body fat reduction, raise natural T-levels)
Fish oil and Multivitamin
Combine in shaker and add water 30-45 mins before workout and 1 hour after pre-workout meal
10 grams of Glutamine, 5g of BCAA’s, 5g Creatine, some form of caffeine, 5g of Arginine, 5g of Citrulline, 5g Beta-Alinine 5g of taurine
Intra-Workout (This form of supplementation is consumed during the workout and is also optional depending on your workout duration and intensity)
5g of BCAA’s mixed with some form of dextrose (simple carbs, fast digesting)
30-40 grams of whey protein mixed with casein protein and 35-70 grams of Dextrose (fast digesting carbs) Also adding in whole milk to the shake is optional.
30-45 mins later, 5g of BCAA’s, 10 grams of LEUCINE (most vital amino of the 3 BCAA’s) 5g of Creatine (optional if you are in creatine loading phase or not)
Night supplementation (Before or with last meal)
3g of Betaine (promotes breakdown of protein for faster delivery to muscles, helps build lean muscle mass)
1 Hour Before Bed
ZMA- (blend of Zinc, Magnesium and Vitamin B-6 in pill form)
Increases free testosterone levels, increases growth factor, helps you get better sleep and enhances recovery for the next day.
* It took a few weeks for me to accumulate all of the supplements but once I started taking them, working out and eating properly I noticed significant gains! My weight in the picture below is a relatively lean 210 lbs.